I can’t quite believe that exam time is here again, it seems to come round so quickly. But whether you are sitting exams yourself or living with someone who is preparing for them it can be a stressful time. The pressure is on, tempers are short and everyone is longing for the last day of exams to be over.

Although stress cannot and should not be removed from these events as it is needed to help you perform at your best, there are things that can be done to help reduce the pressure and make life a little bit easier for all concerned. Whether you are a student or parent (or worse both at the same time!), have a read of the top tips below and start to ease the stress a little.

For Students

Prepare: Thorough preparation is key to keeping stress at a minimum. Plan a timetable allowing enough time to cover all subjects in time without leaving a last minute rush, and remember to include time for fun, relaxation, and regular breaks.

Revision: Everyone has a different way of revising that suits them so don’t worry if your friends are doing something different. Revise in the way that works best for you and be prepared to try new ways if you think they will help.

Avoid Perfection: You will naturally want to do well and there is no doubt you already have an idea in your head of which grades will be classed as a success or failure, but this is putting a huge amount of pressure on yourself before you start. It is best to try and keep things balanced and in perspective. Try not to think in terms black and white of success and failure, instead remind yourself you are dong your best and that is good enough.

Health: Look after yourself; you need your body and mind to be operating at its best. Eat well, get good quality sleep and regular exercise.

Get Help: Don’t struggle and bottle your feelings in. If you need help with understanding a subject, creating a revision timetable or if you are feeling alone, overwhelmed and anxious talk to someone and get the help you need. There are plenty of people who can help both in and outside of school.

Perspective: It is easier to say when you are not in the middle of it but try, if you can to keep things in perspective. Although exams feel like they are everything and the most important thing at the moment they are in fact a small part of your life. If you don’t get the grades you want you can always resit or look into other training options. There are so many people who have made a real success of their life and they don’t have straight A’s.

Exam Day: Eat a good breakfast, know where you are going and get there in plenty of time. Ensure you have everything you need and make sure you use the loo before the exam begins. If you find your mind goes blank as soon as you turn the exam paper over try not to panic; close your eyes take a couple of deep breathes and tell yourself your are calm. You will remember what you have revised and know once your heart rate slows down and your mind clears.

Good Luck!

For Parents

Calm and Positive: Although you may be feeling anxious for them and getting the brunt of their moods, they need you to be calm, positive and keep things in perspective. Remind them how much you love them and will continue to love and support them regardless of how they do.

Their Place of Work: Help them by providing a quiet and comfortable place to revise, remove distractions but allow them to have music on if it helps them, some people do work better with background noise.

Helping Hand: Help them in whatever way you can; be this with revision, with chores or getting them ready on the day of the exam. It’s the small things that make a difference.

Motivation: Although the lure of money, treats or gifts can act as a motivator to do well it’s not the best way to encourage them to study or do their best. It would be best to encourage them to work hard because they want to and for personal satisfaction. Giving small and impromptu rewards for revising well is better than what could be seen as a bribe.

Marking the End: After each exam give them time and space to either be quiet or to talk through their concerns, then encourage them to start focusing on the next one. And finally, when the exams are all over plan a celebration to reward their efforts, this will let them know you are proud of them regardless of their results.

Good Luck to you too!

If you or a family member is suffering from exam stress and need someone to talk to, give us a call at Change Works Unlimited and see how we can help. Change Works Unlimited is a Stress Management & Career Development Centre based in Portslade.